Optimal Eating Strategies for Men Across the Decades
By Dr. David Samadi
When you peer into the grocery cart of a typical man, you might find it brimming with chips, frozen pizza, burgers, soda, and white bread. While these items are often staples, they aren’t the healthiest choices. Men must pay attention to their grocery selections, as these choices significantly impact their long-term health. Men should adapt their diet to meet their evolving nutritional needs as they age.
Here’s a decade-by-decade guide to improving diet and overall well-being:
In Your 20s and 30s
Be Mindful of Protein Drink Consumption
Protein drinks are a favorite among men, with 63% of those aged 18 to 34 consuming them regularly. While protein is essential for muscle development and maintenance, some drinks can be high in calories and sugar. A single serving may contain over 300 calories and 50 grams of sugar, which can lead to weight gain. Aim for a daily protein intake of 0.36 grams per pound of body weight or 0.5 to 0.6 grams per pound if you engage in regular strength training. For example, a 175-pound man should target 64 to 103 grams of protein daily. Opt for protein from varied sources, such as oatmeal with almonds and eggs for breakfast, a turkey sandwich with cheese and lentil soup for lunch, and salmon with sweet potato and broccoli for dinner, which can provide around 93 grams of protein.
Prioritize Fruits and Vegetables for Fertility
A diet heavy on fast food can negatively affect male fertility. To boost sperm health and fertility, consume a wide range of fresh or frozen produce. Abundant in antioxidants, consuming more fruits and vegetables helps enhance sperm quality. Research from the UC Berkeley School of Public Health indicates that higher intakes of vitamins C and E and zinc are associated with sperm having less DNA damage. These antioxidants help protect sperm from oxidative stress and support reproductive health.
In Your 40s and 50s
Embrace Red Foods
Men past the age of 50 have a higher of being diagnosed with prostate cancer. To mitigate this risk, incorporate foods rich in lycopene, such as tomatoes, watermelon, guava, and pink grapefruit. Lycopene, an abundant antioxidant in cooked tomato products like tomato sauce and paste, has been shown to lower prostate cancer risk by concentrating and enhancing its bioavailability.
Drink Alcohol in Moderation
Excessive alcohol consumption contributes to weight gain and obesity, which affects many American men. Alcoholic beverages add significant calories without curbing appetite. Follow the Dietary Guidelines for moderate drinking, which suggests no more than two daily drinks for men, to avoid unnecessary weight gain and support overall health.
Follow the DASH Diet to Prevent Gout
Gout, a form of arthritis caused by high uric acid levels, is more common in men. Adopting the DASH (Dietary Approaches to Stop Hypertension) diet can lower the risk of Gout by 22% compared to a typical Western diet. This diet emphasizes fruits, vegetables, nuts, beans, low-fat dairy, and whole grains and limits sodium intake to under 2,300 mg per day.
Incorporate More Plant-Based Proteins
While red meat, poultry, and fish are familiar protein sources, adding more plant-based proteins can be beneficial. A study from Bellarmine University found that older adults consuming a diet high in animal proteins experienced higher risks of cancer when compared to those who ate more plant-based foods like nuts, beans, and whole grains.
In Your 60s and Beyond
Maintain Regular Meals
For those living alone, regular meals can offer more than nutrition—they provide an opportunity for social interaction. Dining with friends or family can stimulate appetite and encourage healthier eating habits.
Focus on Heart-Healthy Foods for Prostate Health
Men with low-risk prostate cancer can manage the disease and potentially slow its progression by choosing heart-healthy foods. Incorporate fatty fish, nuts, seeds, beans, lean meats, whole grains, and along with five or more servings of fruits and vegetables daily.
Support Brain Health
Adhering to the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) may help prevent cognitive decline. Research from Rush University shows that diets rich in vegetables, particularly leafy greens, nuts, berries, beans, whole grains, fish, poultry, and olive oil are associated with better brain health. This diet can help maintain cognitive function and protect against age-related decline.
Protect Muscle Mass
Sarcopenia, or age-related muscle loss, can begin in the 40s and lead to significant muscle deterioration by age 80. To counteract this, consume approximately 0.6 grams of protein per pound of body weight daily. Protein sources include eggs, Greek yogurt, lean meats, fish, lentils, beans, and tofu. Additionally, practice regular exercise such as weightlifting or resistance training at least twice weekly to help maintain muscle mass and strength.
In conclusion
By tailoring your diet to each decade, you can enhance your overall health, prevent chronic diseases, and improve your quality of life.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.